Lesson Plan

After finishing the lesson, practioner perform the correct Urdhva Mukha Paschimottanasana techniques  and combined with breathing

Order Content carried Time Teaching Methods Learning Methods
1 Introdution  – To continue making the acquaintance and to ask practitioners for healthy informations.    – To introduce main subjects of period. 3 min  – Teacher give some question to know healthy of practitionner- Talkinh about the meaning of class  
2 Breathing exercise: To practice Anuloma – Viloma Pranayama. The rate: IN: 5s – Hold: 10 s – EX: 10s   7 min To serve as a model and technique analysis + To look at teacher to serve as a model                        +To pratice Anuloma – Viloma Pranayama
3 Introdution of Urdhva Mukha Paschimottanasana: 3 min To serve as a model one time  To follow and observing teacher to serve as a model
4 Warm up exercises– Warm up neck: Exhale + down; inhale + up – Warm up shoulders: Rotation shoulders
– Warm up elbow : Rotation
– Warm up spinal collumn, hamstring: practice Pascimottanasana pose and Ubhaya Padangusthasana
– Warm up muscles in abdomen and hamstring: lie  down and practice Ukata Pascimottanasana
5. Teacher analysing technique, the difficulty of the position, common mistakes, limitations and repairing methods
6. Practioners pratice Urdhva Mukha Paschimottanasana
 25 min  To serve as a model and technique analysis of warm up  + To follow and observing teacher to serve as a mode     + To pratice warm up 
  Practition of Urdhva Mukha Paschimottanasana 15 min -To serve as a model and technique analysis, breathing, getting into the pose and getting out; technical requirements, mistakes.-To talk about the effect of asana to health and contraindication, modifications- Observe, corrective repair  and help students make the right Urdhva Mukha Paschimottanasana
  Relax 5 min
  Finish the lession 2 min Teacher remarks:- Attitudes learning and level completion students’ posture 

Technique of Urdhva Mukha Paschimottanasana

  1. Lie flat and place your hands straight over the head.
  2. Stretch the legs straight, tighten the knees and take a few deep breaths.
  3. Exhale and slowly raise the legs together and bring them over the head.
  4. Interlock the fingers, clasp the soles and stretch the legs straight up with the knees kept tight
  5. Rest the entire back on the floor. Take three deep breaths.
  6. Exhale, lower the legs towards the floor beyond the head by a widening the elbows. Try and keep the pelvis as near as possible to the floor. Keep the legs tightened at the knees throughout. Rest the chin on the knees.
  7. Stay in the position from 2 – 3 minites, breathing evenly.
  8. Exhale and move the legs to the original position.
  9. Inhale, release the hands, bring the legs straight to the floor and relax.


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